CFP Boot Camp   Our next boot camp starts September 30th and meets M/W/F at 7pm-8pm.  For more details and to register follow this link.  Only 3 spots left! Fitness A.  4 Sets 30 Sec Dbl Kettlebell Rows 30 Sec Single-unders B.  AFAP 800M Row/Run buy in 3 Rounds 30 x Single-unders 20 x Walking Lunges 10 x Divers Performance A.  Every 15 Sec for 16 Sets 3 x P Clean + Push Jerks @ 115lb/85lb B.  AFAP 800M Row/Run buy in 100 x Double-unders  80 x Sit-ups  60 x Russian Swings/American Swings @ 1.5 pood/1 pood  40 x Walking Lunges w/KB  20 x Hang Power Cleans @ 95lb/65lb  Sport  A.  Every 15 Secs for 16 Sets  3 x P Cleans + P Jerks @ 135lb/95lb  B.  AFAP  800M Run/Row buy in  100 x Double-unders  80 x Weighted Sit-ups @ 30lb/20lb  60 x Russian Swings @ 80lb/60lb  40 x OH Lunges  @ 45lb/25lb  20...Read more

Cycle 3 – Week 13 – Session 2 Program intensity – 80% A.) Power Clean – Front Squat x2 , Push Press x2 , Split Jerk x2 – 5 reps add weight each time B.) Snatch – 3Pos dead lift + extension, Pull plus extension, full snatch – 15 minutes Clean – 3 Pos dead lift + extension, Pull Plus extension, full clean – 15minutes Front Squats – work up to 1 rep at 85-90% w / 3 second pause C.) RDL’s – 5×5 Push Press (front rack) – 5×3 Hollow Rocks – 100 Mobility – 10 minutes   link of the day –  European U23 weightlifting championships in Tallin Estonia – http://www.allthingsgym.com/2013-european-junior-u23-weightlifting-championships/Read more

    6:00 PM KB CLASS A. 100 2-H SWINGS AFAP B. 5 RDS – TGU L/R -5 R/L GOBLET SQUATS C. 100 1-H SWINGS AFAP D. 3 X 1 MIN. DBL KB RACK HOLDSRead more

CFP Boot Camp   Our next boot camp starts September 30th and meets M/W/F at 7pm-8pm.  For more details and to register follow this link.  Only 4 spots left! Fitness A.  4 Sets  5/5 x Strict KB Press  45 Sec Rest  10 x Power Swings  45 Sec Rest  10 x Hollow Rocks  45 Sec Rest  B.  4 Rounds  60 Sec Max Meter Row  30 Sec Rest  60 Sec Russian Swings  30 Sec Rest  60 Sec Sit-ups  30 Sec Rest  Performance  A.  4 Sets  3 x Strict HSPU + 6 x Kipping HSPU  10 x Pistols  20 x Hollow Rocks  B.  4 Rounds (FOR WORK)  60 Sec Max Meter Row  30 Sec Rest  60 Sec Russian Swings  30 Sec Rest  60 Sec Ball Slams  30 Sec Rest  Sport  A.  10K row  B.  Mobility  -Post results under comments      Read more

One at a Time: Everyday PR’s   I will be the first person to say that I would love to hit a PR (personal record) everyday. I mean everyday I want to go home and say, “YES!!” I totally hit that big weight or I finally did a muscle-up. In reality though, I am only human, and day to day I can only truly focus on practicing a few skills at a time. Training takes many, many, many, many hours and if you are not completely committed for hours, day in and day out on this training, the number of PR’s are also going to be limited. However, if you take the time and focus on one thing at a time, you will come to realize that everyday you are getting better and that in itself is a PR. “Consistency is the key!” I hear it almost everyday spoken to...Read more